Fat deposits in the buttocks and thighs area are some of the most difficult to get rid of. But when we follow the right diet for us and do some exercises regularly, we can achieve good results very quickly.
See which three exercises will help you improve your figure. They are different from your well-known squats that also tighten the buttocks.
Gluteus bridge
This exercise is probably familiar to you, and if you haven't yet included it in your sports routine - do it. To perform it, lie on your back on the mat. Both legs are bent at the knees, the feet are on the floor, the hands are slightly to the sides. Start lifting the pelvis, pushing the buttocks up, the back will also lift.
The hands must remain in this position on the floor. Hold the bridge for a few seconds and return to the starting position. It is very important to take your time when performing the glute bridge. Try to do 3 sets of 12-15 reps. The exercise is also suitable for eliminating breeches.
Single leg gluteus bridge
Ladies, if you are regular in performing this exercise, you will tighten and shape the back of your thighs and buttocks very quickly. To perform a single-leg glute bridge, return to the original glute bridge position. The difference here is that one leg is lifted and then the buttock is brought up. The movements are again slow and strict.
You raise the pelvis and back up, the hands are on the floor, hold for 2-3 seconds and return to the starting position. Try to do 2-3 sets of 10-15 repetitions for each leg. This exercise not only promotes the burning of excess fat in the problem areas for most ladies, but will also improve the balance of your body.
Move to the side
Great exercise for the butt and outer thighs. Burns excess fat deposits, tightens and shapes. This exercise can also be performed with rubber bands if you have them. Get on your knees, your hands for support. Begin to lift one leg perpendicular to your body. You raise and lower. Try the right first and then the left or vice versa. Try to do 3 sets of 12-15 reps on each leg.
